Core Training Flashcards
Core - definition
structures that make up the lubo-levic-hip complex (LPHC), including the lumbar spine, the pelvic girdle, abdomen, and hip joint
Local stabilization system - description
muscles that attach directly to the vertebrae - responsible for limiting excessive compression, shear and rotation (vertebral support) primarily Type I (slow twitch) high density of muscle spindles
Local stabilization system - muscles
trans. ab., int. obl., multifidus, pelvic floor, diaphragm
Global stabilization system - definition
muscles that attach from pelvis to spine - transfer loads between uper/lower extremities, provide stability between pelvis and spine, and provide stabilization and eccentirc control of core during functional movement.
Global stabilization system - muscles
quadratus lumborum, psoas major, ext. obl., portions of int. obl., rectus ab., glut med, adductor complex
Movement system (core) - definition
muscles that attach the spine and/or pelvis to the extremities - primarily responsible for concentric force production and eccentric decell. during dynamic activities
Movement system (core) - muscles
Lat dorsi, hip flexors, hamstring complex, quads
Three levels of training in the OPT model
stabilization strength power
3 phases of OPT Strength level of training
phase 2 = strength endurance phase 3 = hypertrophy phase 4 = maximal strength
Core stabilization training
4 weeks doing (while drawing-in and then bracing): Marching Two-leg Floor Bridge Floor Prone Cobra Prone Iso-Abs (Plank)
Core Stabilization Exercises (4)
Marching
Two-Leg Floor Bridge
Floor Prone Cobra
Prone Iso-Abs (Plank)
Core Strength Exercises (4)
Ball crunch
Back Extension
Reverse Crunch
Cable Rotation
Core Power Exercises
Rotation chest pass
Ball medicine ball pullover throw
Front medicine ball oblique throw
Soccer throw
Core Training Program Design
Stabilization level core training:
How many exercises?
reps?
tempo?
rest?
1-4 exercises
1-4 sets
12-20 reps
slow tempo
0-90s rest
Core training program design:
Strength level training
how many exercises?
How many sets?
reps?
tempo?
rest?
0-4 exercises
2-3 sets
8-12 reps
medium tempo
0-60s rest
Core training design
Power level training
Number of exercises?
sets?
reps?
tempo?
rest?
0-2 exercises
2-3 sets
8-12 reps
as fast tempo as can be controlled
0-60s rest
Core stabilization training
Exercises involve little motion through the spine and pelvis
Designed to produce neuromusc. efficiency and intervert. stability.
Focus on drawing in and bracing
traditionally spend 4 weeks at this level
Core Strength Training
Involve more dynamic ecc. and conc. movements while clients perform activation techniques learned in core stabilization training.
Specificity, speed, and neural demands are progressed at this level.
Traditionally spend 4 weeks at this level.
Core Power Training
Improve rate of force production of core musclulature
Dynamically stabilize and generate force at more functionally applicable speeds
